3/28/2022
Announcements
REMINDER! Jump Rope seminar with Mute Sports Equipment for the first 20 minutes of every class Tuesday!
CrossFit Megalodon – CrossFit
Warm-up
2:00 any machine
Mobility
Puppy Dog
Twisted Cross
Downward Dog
Band Hip and Quad Stretches
Weightlifting
Every 2:30 minutes
Back Squat (1 x 5 @ 70-75%)
Back Squat (1 x 3 @ 75-80%)
Back Squat (1 x 1 @ 80-85%)
Back Squat (1 x 5 @ 75-80%)
Back Squat (1 x 3 @ 80-85%)
Back Squat (1 x 1 @ 85-90%)
Weightlifting
Seated dumbell press (3 x 12 )
slow tempo press (2 seconds up, quick down)
Metcon
Metcon (Time)
21-15-9
Cal Echo/Assault
Thrusters (95/65)
**Subs**
Row/Bike Erg/Ski Erg cals 30-21-13
